As the holiday season ramps up stress, nutrient-rich foods—like oily fish, dark leafy greens, and vitamin C-packed berries—can regulate cortisol, stabilize mood, and prevent energy crashes, BrightU.AI reported. Meanwhile, sugary snacks, refined carbs, and alcohol spike stress hormones, worsening fatigue and irritability.

By yourNEWS Media Newsroom

NEW YORK — The holiday season brings packed schedules, financial strain, and family pressures—all triggers for stress. But what you eat can make a difference in how your body responds to stress, BrightU.AI reported. Strategic food choices help regulate cortisol (the “stress hormone”), stabilize blood sugar, and support mood—while poor dietary habits can worsen stress and fatigue.

The Science of Stress and Nutrition

Cortisol, released during stress, impacts energy, sleep, and metabolism. Chronic high cortisol leads to fatigue, weight gain, and depression—but certain foods can mitigate its effects:

  • Omega-3s (salmon, sardines) reduce inflammation and lower cortisol.
  • Magnesium (spinach, almonds) calms the nervous system.
  • Vitamin C (oranges, berries) speeds cortisol recovery after stress.
  • Complex carbs (oats, brown rice) stabilize blood sugar.

“Food is medicine—especially during stress,” a nutritionist said. “The right diet can help you stay resilient.”

Breakfast: The Stress-Busting Foundation

Skipping breakfast raises cortisol. Instead, protein-rich meals (eggs, oats) support neurotransmitters and prevent energy crashes.

✅ Eggs: High-quality protein for mood regulation. ✅ Oats: Slow-release carbs for steady energy. ✅ Fortified cereals: Boost vitamin D (critical for stress response).

Superfoods to Combat Stress

Oily fish (salmon, mackerel): Omega-3s cut cortisol spikes (per a 2011 Brain, Behavior, and Immunity study). Dark leafy greens (spinach, kale): Magnesium and folate reduce stress responses. Berries and dark chocolate: Vitamin C and flavonoids lower oxidative stress.

Foods That Worsen Stress

❌ Sugary snacks: Spike blood sugar, triggering cortisol. ❌ Refined carbs (white bread, pasta): Cause energy crashes. ❌ Excessive caffeine: Overstimulates cortisol. ❌ Alcohol: Disrupts sleep, prolongs stress.

“A glass of wine might seem relaxing, but it backfires by raising cortisol,” a sleep expert warned.

The Holiday Survival Guide

To manage stress this season: ✔ Pair proteins with carbs (e.g., nuts + fruit) for balanced energy. ✔ Prioritize omega-3s, magnesium, and vitamin C. ✔ Limit sugar, caffeine, and alcohol. ✔ Eat regular meals to avoid blood sugar swings.

“Small dietary tweaks can keep stress from spiraling,” a holistic health coach said.

Watch this video about Dr. Michael T. Murray’s book “Stress, Anxiety and Insomnia: How You Can Benefit from Diet, Vitamins, Minerals, Herbs and Exercise.”

This video is from the BrightLearn channel on Brighteon.com.

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